A group of people who lost an average of 66 pounds and kept it off for at least 5 years

19The weight-control masters give us some great tips on how to have long-term success

Eat fewer calories. This can be accomplished by reducing the amount of food you eat and eating foods that are more likely to promote good health. Most of the masters switched to low-fat foods and ate less sugar and sweets and more fruits and vegetables.

Exercise every day. Most exercised for an hour a day. If you really want to keep the weight off, you will have to make exercise part of your everyday life.

Weigh yourself every week. Set a weight limit and dont exceed that limit.

20

Cultivate social support. Friends, family, and even pets can provide emotional support and encouragement to start and stick with an active, healthy lifestyle.

Commit to doing it. Make a decision to change your lifestyle. If you have a good reason to change (a trigger), use it to focus your efforts and solidify your determination.

Find your approach. Everybody has a slightly different approach. Even though there were some common characteristics among many of the weight-control masters, others did it their own way. One size does not fit all when it comes to successful weight loss.

Reduce total calories from food by 5001,000 calories to lose 12 pounds per week.

Reduce dietary fat intake to less than 30 of your total energy intake.27

29

Healthy Emotional State before Healthy Body Weight

Weigh Yourself Often

Dont Buy Bigger Clothes

Know Your Hunger Triggers (times or events that make you want to eat)

30Eat on the Defensive

Do nothing else while eating just enjoy your food. If you habitually watch TV while you eat, you might be temped to eat each time you turn on the TV.

Stop eating when you are full. When you eat out, you dont have to try to get your moneys worth just because you are eating out. Take some home in a doggy bag.

Dont eat everything on your plate (even though your mother told you to). The last thing most of us need is to load a plate with food and eat everything on it.

31

When eating out, chose smaller portions or share your meal with someone. A couple of appetizers are just about as much food as an entrée.

Dont bring problem foods home. Out of sight, out of mind.

You dont have to have dessert at every meal. If you do need a dessert, have a small serving or some fruit.

When you are done eating dinner, remove the serving dishes from the table so you arent tempted to keep eating.

32Set a Weight Loss Goal

Using the BMI table or actual measures of you body fat set a reasonable, attainable goal. Something you can attain in just a few months

Plan on no more than 2-3 pounds per week.

33Points to Remember

Weight loss and healthy weight maintenance are side effects of a healthy lifestyle. Adopt a healthy lifestyle and you will be more likely to have a healthy weight.

American culture and aggressive food marketing make attaining a healthy weight hard to do. You must control the size of your food portions and the amount of food you eat. Dont leave this job to the food industry.

Good nutrition and physical activity behaviors are the keys to healthy weight. Stop the healthy behaviors and your weight will return to prior levels.

34

Learn wisdom from the wise live like the weight control masters.

Low-carbohydrate diets, as well as other kinds of diets, can help you reduce the number of calories you eat, but dont go on a diet just to later go off a diet. Change your lifestyle.

Recognize the triggers that make you want to eat and plan ways to deal with those triggers.

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